Home PT Week 18 Nov 28th - Dec 4th 2016

Home Physical Therapy Week of
Monday November 28th - Sunday Dec 4th 2016:
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Home Physical Therapy session 48 - Spondylolisthesis BJJ
Monday 11/28/16.   Only increase today is on the planks with leg/arm raise. 

Plank twists side to side:

3 sets of 30 seconds each.


Warmup - Flutter kicks:

3 sets of 30.  Lift my feet off the ground and kick them up and down. 


Side Planks:

3 sets on each side for 60 seconds each.  These are my least favorite exercise of all I do. 


Side leg raises in a circle: 

3 sets on each side of 25 circles.  . 
These were harder then I thought they would be after the 1st set.  I made big circles. 




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. 


Figure Four Stretch: 

2 Sets each leg 30 second hold



Bridges with pelvic tilt hold.  3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Plank with arm and leg raises: 

3 sets of 45 seconds each.  This is a 5 second increase per side each set.



Pelvic tilts:  

 

While lying on the floor I did a 5 minute pelvic tilt hold.  Occasionally I would relax back to normal for a seconds and then go back to the tilt hold.  This was for 5 minutes.   

Today's time - 44 minutes.